Carbs are not evil! Your body requires a certain amount of carbohydrates to function optimally each day. And as with everything, different people thrive on different amounts of carbs. Did you know the healthy bacteria in our gut need fiber to feed on? And where do we find fiber? That's right, carbs.
But all carbs are not equal and few would argue against the fact that vegetable carbs are the healthiest carbs of all. And I personally recommend a high vegetable intake on a daily basis for most people. Unfortunately, most people are just not eating enough. On my intake forms it is common for people to report one serving of vegetables a day. I strive for 5-7 cups a day and even more can be optimal, if trying to overcome a significant health issue.
But where the confusion lies is non-vegetable carbs - things like fruit, grains and beans. How these fit or don't fit into someone's diet is a very individualized thing and I help clients figure this out for their own body.
One thing about carbs that is pretty well known now however, is that consuming less sugar and refined carbohydrates is beneficial for health. Eating refined carbohydrates can feel good in the moment as they quickly spike your blood sugar levels, but then leave you feeling tired and lethargic as your energy levels crash shortly after. Eating too many on a regular basis can result in weight gain, diabetes, high triglycerides and more. In general, the more you can crowd these highly processed foods out of your diet, the better. Easier said than done right? They're convenient, cheap and tasty! This is another common area of support I offer clients - finding healthier options that are also convenient and delicious!
Here are a few examples:
- Instead of white flour or corn tortillas, try lettuce cups or just doing a taco or fajita salad.
- Instead of white flour pizza crust, try cauliflower pizza crust - almost every grocery store has these available now in the frozen section. Just add some organic tomato sauce and your own toppings. Our kids love this as a meal and we often sneak in even more veggies by hiding them under the organic shredded cheese. Use leftover shredded chicken or ground beef for protein as well.
- Instead of spaghetti, try spaghetti squash or veggie noodles. Veggie noodles are available in zucchini, butternut squash and sweet potato and pair great with a marinara or bolognese sauce. They are available in many stores such as Whole Foods and Target.
- Go bun-less with your burgers. We don't eat a bun with steak so burgers are just as delicious on their own with some avocado and tomato on top! Or whatever your favorite toppings are - mustard, ketchup, pickles, etc. And don't forget to make them with grass fed beef.
Finally, a common area where these refined carbs sneak in is with sweets. So today I am sharing with you a dessert that is made without any flour or white sugar. It is full of healthy fats, made mostly out of almonds. And you can make low sugar/low carb/Keto with just a few tweaks. See my recipe (pictured above) for: